😂 By popular request, here is my daily, sometimes twice daily hip/spine workout. Most of these are done in bed before getting up or going to sleep. They’re quiet and repetitive so they have a really nice calming effect before bed.
Also, they are not strenuous but require strength so work up to them. They look easy but are deceiving if you’re doing them correctly.

HA! For disclaimer, the super fit, young woman in the photos is not actually me but image of me in my head!! They’re stock photos from the internet. More accurately, picture a matronly grey haired lady, with saggy body parts trying to retain her dignity while going through these exercises. (The photo of the exercises is at the bottom, under the videos)
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I begin by lying on my right side for side leg lifts. Bend the lower leg, with top leg extended straight. Flex the thigh muscle tightly and jut the heel down tilting toes more upward. Now hold that position. You’ll feel it in your hip, thigh and glutes. Slowly count to 10 while holding. Then rest. Repeat 10 more times.

Then switch to Clams. Again, lying on your side, both legs bent with ankles touching. Keeping it bent, raise the top leg as far as you can while keeping the feet touching! Think of the feet touching as a hinge. Hold the upper leg raised for a slow count to 10, then rest and repeat 10 times.

Roll on back and do the pelvic tilt and bridge exercises. Same thing. Slow counts to 10, rest and repeat 10 times. There are more of these exercises with raising legs, alternating them, etc. look online.

At that point, I switch to the left side to do the leg lifts and clams.

Then I hop out of bed and hit the floor! Not from exhaustion…but to get the planks completed. They are my favorites!! They can be done in bed but it’s more difficult with the ‘give’ in the mattress. A firm floor is better. The planks strengthen everything, improving core strength, your spine, arms, butt, legs…

Also, here are some links to Silver Sneakers. They have a ton of videos on youtube for seniors which take into account people with osteoporosis who should not be doing any exercises which can be detrimental to their spine. No sit-ups or crunches.